The corner on the horizontal bar is not the most difficult exercise. However, it requires strong abdominal muscles that work well under static loads.
With the beginning of spring, many of us go outside to get rid of excess weight, give a more beautiful figure, improve physical condition. When building a figure, giving it beautiful outlines, an ordinary horizontal bar helps. With its easy availability, there are a lot of exercises for the development of various muscle groups.
The horizontal bar straightens the spine, shakes the arms, back, abdomen and shoulders. However, not everyone is given even elementary exercises, such as a corner.
To be able to hold a corner on the horizontal bar, you need to have strong abdominal muscles. First of all, this applies to its lower part, which is responsible for lifting the lower limbs.
To hold the corner for at least ten seconds, it is necessary to strengthen not only the abdominal muscles, but also the back, since it is also involved in the process, although not so much. Some do not even notice how the back strains when raising their legs.
Preparation
Do not rush to immediately jump onto the horizontal bar. Preparation can be done at home. The most effective exercise is raising your legs and throwing them behind your head from a supine position. Do at least three sets of 10-15 repetitions every day for a month. This will help to strengthen the muscles of the lower abdomen, prepare for static loads.
Static and dynamic loads
It is important to know that raising and lowering your legs without pauses is more of a dynamic load. If you raise your legs and fix them in one position, then this is a static load. In the case of the angle bar on the horizontal bar, it is a static load. Therefore, after a month of pumping the press at home, you can perform an exercise with decelerations at several stages in order to increase static loads.
In some cases, for a trained body, two weeks of training will be enough to move on to the horizontal bar.
Transition to the horizontal bar
When the lower abdomen is pumped and worked out in statics, you can start working with the horizontal bar. You just need to hang on it and start lifting your straight legs up to get the crossbar. If this does not work, lift your legs bent at the knees, but with slowdowns.
You can also seek the help of parallel bars. It is enough to gain a foothold on them with your hands or elbows and lift both legs. Three sets of 12 times is enough to load the abs. After a couple of weeks of training on the horizontal bar and uneven bars, you can try to hold the corner.
Often people struggle more with pain that occurs in the upper thighs when holding the corner than with pain in the abdomen. This happens from the fact that the legs are very tense due to improper distribution of the load. It is enough to transfer the load to the lower back, leaning back a little, so that the legs become more free. When doing the exercise, keep your back straight.
